Meal plans / Ultra-Gentle Flare Day
Ultra-Gentle Flare Day
Only the safest foods — 2,400+ cal even on bad days
Only the gentlest foods for an active IBS flare — plain rice, poached chicken, soup, eggs and mashed potato — while still reaching about 2,400 calories.
2,400 calories and 100 g protein a day, 15 minutes of prep, easy.
Low-FODMAP-aware, not a guarantee — IBS triggers vary and serving size matters. These are general meal ideas, not medical advice; check with a doctor or dietitian before big diet changes, especially if you're losing weight. How the FODMAP approach works.
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Breakfast (start slow)
370 cal, 11 g protein per person
- 1 cup white rice — plain, with 1 tsp butter
- 1 egg, soft-boiled, eaten slowly
- ½ firm banana
- Peppermint or ginger tea
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Mid-morning (if stable)
170 cal, 6 g protein per person
- 2 rice cakes
- 1 tbsp peanut butter (only if you feel okay)
- Water or oral rehydration solution
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Lunch
490 cal, 24 g protein per person
- Chicken noodle soup — 1 serving (recipe makes 5)
- 1 cup white rice stirred in
Based on Low FODMAP Chicken Noodle Soup by Fun Without FODMAPs, rated 4.9 out of 5 from 10 reviews.
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Afternoon Snack
370 cal, 8 g protein per person
- 6 oz lactose-free yogurt + 1 tbsp maple syrup (skip if dairy feels off today)
- 2 rice cakes with 1 tbsp butter
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Dinner
660 cal, 38 g protein per person
- 3 oz poached chicken breast, shredded — salt only
- Mashed potato: 1 large potato + 1 tbsp butter (no cream)
- 1 slice white sourdough
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Evening
350 cal, 14 g protein per person
- 1 cup warm lactose-free milk + 1 tbsp maple syrup
- 2 rice cakes with 1 tbsp peanut butter
Tips from experience
- On flare days, eat slowly and in smaller portions more often
- Warm food tends to sit better than cold during a flare
- Poached or shredded chicken is the easiest meat to digest — skip fried, fatty or spicy meat until things settle
- Watch-outs: apple juice is high-FODMAP (excess fructose) — water, ginger tea, or an oral rehydration solution are safer. If a flare is severe or lasts more than a few days, see a doctor
Protein is set for a ~60 kg (130 lb) teen trying to gain weight. A typical range is about 1.2–1.6 g per kg of body weight (0.5–0.7 g per lb). If this is more than you need, eat a smaller meat portion and add extra rice, potato or bread.
Questions
Is the Ultra-Gentle Flare Day meal plan low-FODMAP?
It's built around ingredients that Monash University lists as low-FODMAP at the portions given — no onion or garlic (garlic-infused oil instead), lactose-free dairy, gluten-free pasta and firm bananas. Serving size matters, and IBS triggers vary, so treat it as a starting point and track how you feel.
How many calories and how much protein is in it?
About 2,400 calories and 100 g of protein for one person, across 6 meals and snacks. That's sized for a teen of about 60 kg (130 lb) who is trying to gain weight.
Can I make it for more than one person?
Yes. Use the "Cooking for" slider above the meals to scale every ingredient amount for 1 to 8 people. Calories and protein stay per person.
Where do the recipes come from?
The main dishes are based on well-reviewed low-FODMAP recipes: Low FODMAP Chicken Noodle Soup from Fun Without FODMAPs (4.9 stars, 10 reviews). Each one is linked under its meal.
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